More than 40 million Americans experience sleep disruptions, spending over $84 million on supplemental sleep aids, according to Clinical Psychologist, Dr. Michael J. Breus.

But, it’s possible to stay away from those prescription bottles; there are several plant-based foods that can help you get a better night’s sleep. Eat these foods when you’re having trouble falling into dreamland.

1. Chickpeas

Chickpeas boast vitamin B6, which is needed to make melatonin, a sleep-inducing hormone triggered by darkness. They also contain calcium and magnesium, which have been known to calm your mind.

2. Cherries

Cherries are one of the richest, natural sources of melatonin, the hormone that regulates your sleep cycle. One study showed that while the subjects were drinking the cherry juice, they reported a significant decrease in episodes and severity of insomnia, saving an average 17 minutes of wake time before falling asleep.

3. Whole grains

The Journal of Orthomolecular Medicine reported that consuming too little magnesium may make it harder to stay asleep. Bulgur, barley, and other whole grains are rich in magnesium — give them a try to get your magnesium up… and your eyes closed shut at night!

4. Bananas

Bananas are high in potassium and magnesium, which are natural muscle relaxants. They’re also rich in tryptophan, an amino acid that helps your brain produce the chemical serotonin, which helps you fall asleep. Since they contain 110 calories per serving and no fat, bananas are an all-around great bedtime snack. Eat a half of a banana an hour or so before bedtime.

5. Greens

Green leafy vegetables like kale, spinach, and collard greens are high in folate, which can help promote sleep. According to, a diet high in folate can also help combat chronic fatigue syndrome.

Many people can attest to having trouble sleeping, whether it’s tossing and turning for hours, waking up in the middle of the night, or never waking up feeling refreshed. These foods will help you get back on the path to dream land in no time at all! Incorporate them throughout your day to help get your sleep cycle running its very best.

Image source:  Mike Lehmann / Wikimedia Commons